Thursday Workout: Pull-up/Push-up, AMRAP

crossfit-charlottesville_0235

STRENGTH/SKILL

15 Minutes to complete the following: 3 sets of 1-6 Strict Pull-up/Push-up Ladder

*Each set must be unbroken, so scale appropriately.  This is not “For Time”, but should be performed with minimal rest between each set.  Scale as follows: Strict –> Kipping –> Jumping Pull-up –> Ring Row.  This is a total of 63 reps of each, so no negatives for scaling.  Each set you will do 1 pull-up, then 1 push-up, then 2 pull-ups, then 2 push-ups, 3, 3, and so on.  Once you complete the set of 6, restart at 1 for a total of 3 sets.

Scaled variations: If it takes you more than 5 minutes to get through one set of the ladder, scale reps or pull-up variation (i.e. do 1-5 or 1-4 ladder instead).

WOD

Level 1

AMRAP 6:

  • V-Up x 10
  • Hang Dumbbell Snatch x 10 (5/side)

*Do not need to alternate reps on db snatch if scaling to hang start position

Level 2

AMRAP 6:

  • Toe to Bar x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

*Db snatch must alternate reps each round

ANNOUNCEMENTS

  1. Hike and Brewery Day – RSVP Here
  2. Memorial Day “Murph” is coming up!  May 30 – we will run heats from 9-11am. Stay tuned for more info.

2 Comments on “Thursday Workout: Pull-up/Push-up, AMRAP

  1. Kipping pull ups/strict push ups (switched to ring rows for my last set of 5 and 6 because my hands were on the verge of tearing)
    WOD: 4 + 15 (V-Ups)

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